The last time you touched 10-pound dumbbells was probably while searching for shoes under your wife’s side of the bed. After all, light weights are for women and injury rehab, right? Serena says: “Wrong, dumbass!” Working both ends of the dumbbell rack hits a broader spectrum of muscle fibers and challenges your muscles in ways that using heavier weights alone can’t. “You’ll increase your strength, power, and mobility,” says MH fitness director BJ Gaddour. Weave these 10 exercises into your workouts to see for yourself.

And for a complete program designed to transform your body with light dumbbells, check out The Anarchy Workout. One guy lost 18 pounds of pure fat in just 6 weeks!